Step by step instructions, muscle activation and variants for the Ball Roll — Posterior Deltoid.
A self-myofascial release technique in which a small massage ball is used to apply targeted pressure to the posterior deltoid, releasing knots and reducing tightness in the rear shoulder. Regular use can improve shoulder mobility and reduce discomfort from overhead or pressing work.
Common mistakes content is coming soon.
The Ball Roll — Posterior Deltoid is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.